14 At Home Exercises For Shoulder Impingement With Pictures

One easy yet powerful exercise for impinged shoulder relief is the Crossover Arm Stretch. Here, the rotator cuff and rear deltoid muscles are stretched by gradually drawing one arm across your chest.

Crossover arm stretch enhances shoulder joint flexibility and reduces stiffness caused by shoulder impingement. This simple workout has minimal strain on the shoulder and is perfect for improving its range of motion.

Steps To Follow:

• Stand or sit up straight while maintaining a straight back and relaxed shoulders.
• Place one arm at the shoulder level across your chest.
• Gently bring the arm closer to your body with the other hand.
• Avoid hunching and keep a neutral shoulder position.
• Take a deep breath and hold the stretch for 30 to 40 seconds.
• Repeat 3 to 4 times on each arm after switching sides.
• Perform this exercise gently and avoid quick movements to prevent strain.

The Doorway Stretch is an excellent shoulder stretch for relieving impingement pain and opening up tense shoulders. Every doorway in your home turns into a mini gym with this activity, allowing you to "step into relief". Just what you need to multitask while waiting for your coffee to brew!

Steps To Follow:

• Place your hands and forearms against the doorframe while standing in a doorway. Make sure your shoulders are levelled with your elbows.
• Take a tiny step forward and allow your chest to move past the doorway.
• Slightly bend ahead until your front shoulders and chest start to stretch.
• Maintain a steady and controlled movement after pausing for a few breaths.
• Return to the starting position and swap feet to ensure an even engagement.
• Complete the required number of repetitions.

Another common go-to workout for facilitating shoulder discomfort with little effort is the Pendulum Swings. It's all about letting gravity do the work as your arm freely glides in calming circular motions.

This easy exercise is also known as the "gravity dance" because it relies on natural motion. Overdoing it can strain the shoulder instead of promoting relaxation.

Steps To Follow:

• To support your body, place one hand on a stable chair.
• Allow your opposing arm to hang loosely by placing them forward.
• Keep your arm relaxed as you start to swing it softly in tiny circles.
• Gradually expand the circles after getting familiar with the technique.
• Then, change the swing's direction after 20 to 30 seconds.
• Repeat the same movement with the opposite arm.

Are you wondering why a push-up is included on this list? It's important to understand that push-ups are an effective exercise for shoulder health. They are crucial for developing stability since they also train the arms and shoulders muscles.

It can help enhance posture and expand the range of motion when done properly. Include them in your fitness routine to maintain the functional strength and long-term health of your shoulders.

Steps To Follow:

• Begin in the plank posture with your hands placed slightly wider than your shoulders.
• Engage your glutes and shoulders and maintain a straight body from head to heels.
• Now, bend the elbow to lower your body.
• Drop until your chest almost touches the floor.
• Push through your palms to return your body to the starting posture.
• Continue at a steady pace for 8 to 10 reps.

Particularly useful for engaging the infraspinatus and teres minor muscles, this shoulder impingement workout strengthens these important stabilizing muscles. Perform this activity with a dumbbell to address muscle imbalance and lessen tendon stress.

Steps To Follow:

• Lie on your side by carrying a dumbbell in your top hand.
• Bend your elbow and rest the bottom hand under your head for support.
• Raise the dumbbell toward the ceiling by slowly rotating your forearm upward. Be sure to keep your elbow fixed in one place.
• Also, ensure your shoulder remains stable and pause at the top of the movement.
• Lower the dumbbell and switch sides after completing 6 to 8 times.

The Shoulder Scaption is a great option for shoulder impingement because it works the rotator cuff muscle. It's perfect for enhancing shoulder function and easing impingement-related discomfort since it encourages better shoulder mechanics.

Steps To Follow:

• Stand tall and hold a light dumbbell in each hand.
• Raise both arms in front of you with your thumbs pointing up.
• Keep your elbows straight and make a Y-like shape with your arms (after raising the dumbbells to shoulder height).
• Hold at the top for a moment and make sure your shoulders remain stable.
• Slowly drop the arms in a controlled manner.
• Repeat for the desired number of repetitions.

Wall Angels is an enjoyable and effective shoulder stretch that adds a playful twist to the impingement recovery process. They are sometimes referred to as "wall snow angels," due to the overhead arching motion involved here.

Want to make it a bit more challenging? Keep your core active and squeeze your glutes to maintain full body control. This isn't just a shoulder workout - it's a full body stretcher!

Steps To Follow:

• Place your back against the wall and position your feet away from it.
• Press your arms into the surface of the wall and bend the elbows.
• Slowly glide your arms up the wall in an arching motion (as though you were making a snow angel).
• Slide your arms back down to the beginning position after reversing the action.
• Perform 12 to 14 times by focusing on the shoulder muscles.

With a towel as your trusty companion, this stretch is similar to giving your shoulder a gentle tug. All you need is a towel and a little patience to perform these shoulder exercises for shoulder impingement. Feel the relief when you try to pull the towel in opposite directions by holding it in both hands.

Steps To Follow:

• Grab a towel behind your back with both hands (one reaching beneath and the other over your shoulder).
• Feel the strain on your shoulders as you gently tug the towel in opposing directions.
• Gradually increase the intensity while maintaining a firm grip on the towel.
• Also, stretch the opposing shoulder for 10 to 15 seconds by changing your grip.
• Execute the stretch 2 or 3 times on each side to ensure comfortable movement.

This stretch mimics the movement of a dog stretching after a nap. It's like the ultimate reset button for your shoulder whether you're trying to relax or awaken your muscles. So, grab the mat and get ready to unwind your shoulder region.

Steps To Follow:

• Begin on all fours and place the knees underneath your hips and wrists beneath your shoulders.
• Your body should form a "V" shape as you lift your hips toward the roof.
• Push your heels down toward the floor and firmly press your hands (fingers wide apart into the floor).
• Your ears should line up with your upper arms as you hold your head between your arms.
• After a few breaths of holding, carefully return your knees to the floor.
• Do this process 8 to 12 times.

Chair Dips are one of the top exercises for impingement in shoulder because they focus on the triceps and shoulder muscles without straining the rotator cuff. This helps improve shoulder stability, which can alleviate the pain in the shoulder joint.

It also increases the range of motion and supports proper alignment. You don't need fancy equipment to do this exercise - just a sturdy chair, and you're all set for a solid, effective workout!

Steps To Follow:

• Find a sturdy chair and sit with your hands by your hips.
• Place your hands flat on the chair's edge with your palms downward.
• Slide your hips off the chair by bending your knees.
• Also, bend your elbows to lower your body by maintaining a firm shoulder position.
• Push through your palms to get back to where you were before.
• Keep control throughout the movement as you repeat for the required amount of repetitions.

It is similar to carrying a tray of beverages - but you're walking tall while holding a dumbbell or kettlebell above your head. So, among the top shoulder exercises for impingement, the waiter's walk shines as an excellent choice.

To avoid injury, maintain perfect posture as though you were carefully serving the most elegant drinks in the world!

Steps To Follow:

• Raise a dumbbell or kettlebell above your head while maintaining an engaged shoulder (you can use one to two dumbbells depending on your fitness level).
• Avoid slouching and maintain an upright posture with your chest open.
• Start moving forward while holding a steady weight with the intended steps.
• Focus on your balance and posture while keeping a steady pace.
• Cover 5 to 7 meters of distance and perform backward for extra intensity.

Since it engages the muscles surrounding the shoulder joint, the Shoulder Sleeper Stretch is a game-changer workout for treating shoulder impingement. Your muscles will be relieved from tension as you gradually stretch your arm while resting on your side.

It's especially useful in helping the shoulder return to its normal range of motion without exerting much force.

Steps To Follow:

• Lie on your side and position the affected arm beneath your body.
• Rest your head on a pillow or the ground for added comfort.
• Gently press the wrist of the bent arm toward the floor with your free hand.
• Don't force the stretch - do it until you feel a slight pressure in the shoulder area.
• Hold for 30 to 40 seconds by alternating sides as needed.

Are you tired of the same old arm circles? Add a fun twist and make it more intense by using a dumbbell in this variation! The addition of a light dumbbell (1 to 3 lbs) transforms a routine workout into an entirely new challenge.

Steps To Follow:

• Hold a dumbbell in each hand and extend your arms to the side.
• Start moving your arms in small circles while keeping a smooth and controlled pace.
• Gradually enlarge the circles as you become used to the exercise.
• Reverse the direction of the circles after completing 10 to 12 circles on the other side.
• Maintain an engaged shoulder and avoid lowering your arms throughout the workout.
• Take a break and rest for a few seconds before continuing.

As the name implies, Thread the Needle Stretch is a technique that twists the upper body by passing one arm beneath the other. This movement helps free up the shoulders and upper back to alleviate the discomfort that frequently occurs with shoulder impingement.

Moreover, it's an easy and efficient frozen shoulder exercise to enhance mobility and alleviate tightness.

Steps To Follow:

• Start on your hands and knees at a tabletop position.
• Lower your right shoulder and forehead to the floor by threading your right arm underneath your left arm.
• Also, fully extend your left arm in front of you.
• Let the stretch deepen by holding the pose for a few steady breaths.
• Relax the shoulder and return to the starting posture slowly.
• Switch arms and repeat on the opposite side.

Even though shoulder impingement exercises are beneficial, it's crucial to know when to see a doctor. Severe pain can occur during or post-workout, due to factors like rotator cuff tear or bursitis. Additional indicators that need professional care include swelling, redness, or a noticeable reduction in shoulder movement.

Additionally, improperly performed exercises can strain the shoulder beyond its current limits and potentially increase discomfort. More serious injuries may result from ignoring these warning signs, which could result in extended healing periods or require medical intervention.

See a doctor or physical therapist if the pain extends down your arm, disrupts everyday activities, or gets worse despite rest and good form. Early intervention can help ensure proper healing and allow you to return to pain-free movement more quickly.

Disclaimer: The information provided in this article is for educational purposes only. They should not be taken as medical advice.